The unglamorous habits that keep men healthy for decades

01 · RecoverySleep is the foundation everything else sits on

Most adults need seven to nine hours of sleep a night, yet a large share of men regularly get less. Short sleep is linked with higher blood pressure, weight gain, poorer blood-sugar control, lower mood and reduced concentration. It also affects hormone rhythms, since many hormones are released on a daily cycle tied to sleep.

What actually helps

• Keep a consistent wake-up time, including weekends. Regularity matters as much as duration.
• Get daylight early in the day and keep evenings dim. Light is the main signal for your body clock.
• Cut caffeine after early afternoon and go easy on alcohol, which fragments sleep even when it helps you fall asleep.
• Keep the bedroom cool, dark and quiet, and leave the phone outside it if you can.

02 · MovementMove every day, lift twice a week

Public-health guidelines generally recommend at least 150 minutes of moderate activity per week — brisk walking counts — plus muscle-strengthening work on two or more days. Muscle mass naturally declines with age, and strength training is one of the most reliable ways to slow that down, support bone density and keep blood sugar in check.

A simple weekly template

• Two strength sessions covering the big patterns: squat, hinge (like a deadlift), push, pull and carry.
• Daily walking, ideally broken up across the day rather than sitting for hours straight.
• One harder cardio session — cycling, rowing, running or intervals — if your doctor agrees it's safe for you.

Start lighter than you think you need to. Consistency over months beats intensity over a week.

03 · NutritionEat like it matters — because it does

There is no single perfect diet, but the patterns with the strongest evidence look similar: mostly whole foods, plenty of vegetables, fruit, legumes, whole grains, nuts and fish, with fewer ultra-processed foods, sugary drinks and processed meats.

• Prioritise protein at each meal to support muscle, especially if you're training.
• Get your fibre — most people fall well short. It supports gut health, cholesterol and fullness.
• Watch the waistline, not just the scale. Fat stored around the abdomen is more closely linked with heart and metabolic risk.
• Drink mostly water, and treat alcohol as optional rather than routine.

04 · CardiovascularYour heart and your blood pressure

Heart disease remains one of the leading causes of death for men, and it often develops quietly for years. High blood pressure usually has no symptoms at all, which is why it's called a "silent" risk factor.

Numbers to know

• Blood pressure — have it checked regularly; home monitors are inexpensive and useful.
• Cholesterol and blood lipids — a simple blood test, repeated as your doctor advises.
• Blood sugar — to catch pre-diabetes early, when lifestyle changes work best.
• Waist circumference — a quick, free signal of metabolic risk.

05 · HormonesTestosterone and energy, honestly

Testosterone levels tend to decline gradually with age, but the drop is usually modest. Tiredness, low mood, reduced drive or poor recovery have many possible causes — poor sleep, stress, weight gain, alcohol, medications and other health conditions among them.

The lifestyle basics above are also the ones most associated with healthy hormone levels: enough sleep, regular strength training, a healthy body weight and moderate alcohol intake.

06 · UrologyProstate and urinary health

The prostate often enlarges with age. That's usually benign, but it can cause changes such as needing to urinate more often, especially at night, a weaker stream, or a feeling of not fully emptying the bladder.

Prostate cancer is one of the most common cancers in men. Screening decisions — including whether and when to have a PSA blood test — depend on age, family history and personal preference, so it's worth an informed conversation with your doctor, typically from around age 50, or earlier if you have a family history.

07 · MindStress, mood and asking for help

Men are statistically less likely to talk about their mental health or seek help, yet depression and anxiety are common and very treatable. They don't always look like sadness — irritability, anger, withdrawal, drinking more or working non-stop can all be signs.

• Stay connected. Regular contact with friends is protective, not a luxury.
• Use movement as medicine. Exercise has a real, measurable effect on mood.
• Talk to someone — a friend, your doctor or a counsellor. It's a practical step, not a weakness.

08 · PreventionCheck-ups worth booking, by age

Exact recommendations vary by country and by your personal history, so treat this as a conversation starter with your doctor rather than a rulebook.